Foods rich in manganese

What's so special about manganese?

Manganese is an essential mineral found in the pancreas, liver, bones, and kidneys. It is essential for the proper functioning of many organs. Nearly 40% of the population in developing countries is deficient in manganese. This is because they consume large amounts of processed foods, which are drastically deficient in this mineral.

Manganese is especially essential for bones. A deficiency can lead to osteoporosis. Epileptic seizures and decreased antioxidant levels in the body can also occur.

Manganese is essential for the formation of connective tissue and nerves, and supports brain function. It is essential for memory, blood sugar regulation, and proper calcium absorption. It is a powerful antioxidant that scavenges harmful free radicals from the body.

Manganese supplements can lead to excess manganese in the body. It's much safer to consume fruits and vegetables to replenish manganese naturally.


Foods rich in manganese

To get your daily intake of manganese, you only need to eat certain fruits and vegetables. The best sources of manganese are spinach, raspberries, greens, pineapple, cabbage, beet tops, strawberries and mustard.

Less abundant, but still good sources include soybeans, tofu, sweet potatoes, green peas, blueberries, Brussels sprouts, green beans, beets, cranberries, cabbage, asparagus, tomatoes, broccoli, leeks, fennel, potatoes, shiitake mushrooms, onions, corn, peppers, bananas, eggplant, carrots, kiwi, cucumbers, cauliflower, and celery.

Manganese can be found in a number of nuts, seeds, herbs and spices, which include cloves, cinnamon, black pepper, turmeric, garlic, basil, pumpkin seeds, walnuts, sesame seeds, almonds, flaxseeds, cumin, oregano, mustard seeds, peanuts, sunflower seeds, cashews, dill, thyme, and parsley.

Author of the article: Natalia Semenova "TopCook"

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